AMRAP25
2 Burpees (+2 each round)
4 strict pullups (banded/bar rows)
6 broad jumps (1/2/3 mats)
8 hand release pushups
10 doubleunders
3 sets no rest
10 banded abductions
10 feet supported single leg squats
3 inchworms with 3s hold in bottom position
3 sets each side
8 reps @ RPE 10
Rest 45s between legs
(Load with 2x DB in Farmers Position)
3 sets
6-10 barbell romanian DL @ RPE 8-9
Rest 90s
(Try to increase from last weak)
6 sets
1 max vertical leap with walltouch
rest 30s
Build up over 6 sets
3-3-2-2-1-1
rest 60-90s
Build up over 6 sets (start with last weight of part B
3-3-2-2-1-1
rest 60-90s
Tabata RKC Plank
Bike/Row:
10 min
8 min
6 min
4 min
2 min
1 min
rest 2 min btw. sets
start with an easy pace and work yourself up to a sprint
5 sets
Hang Clean + below knee Clean + Clean @ 65-80%
- go every 2min -
All sets go from 90% of your 1RM
3 sets
3 @ 70%
3 @ 80%
3+ @ 90% (ME-1 / 1 Atemzug oben / Cap at 15 reps)
3 sets
5-8 nordic hamstring curls (work with a partner - 3-5sec. ecc. + push up off floor)
rest 90sec
- progress by working up in reps within the rep range, going with a slower tempo for a greater ROM on ecc. or pushing less with the arms off the floor (in that order, and not all in one session)
Every 3min for 15min (5 sets):
20-25sec. all out Echo Bike sprint
- adjust time on max power output! -
Work on pull overs or skin the cats or inverted hangs
For time
For time in teams of 2/3 (YgIg)
5 sets
5 cal Bike each
40m object carry together
(first teams can choose the object)